Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 2 mile time trial |
off | 30 | off | 35 | off | 30 | 2.5 miles |
Green | 2 mile time trial |
off | 30 | off | 35 | off | 30 | 2.5 miles |
Yellow | 1-2 mile time trial |
off | 20 | off | 25 | off | 20 | 2 miles |
Red | 1-2 mile time trial |
off | 15 | off | 20 | off | 15 | 2 miles |
Orange | 1-2 mile time trial |
off | 15 | off | 20 | off | 15 | 2 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 2.5 miles | off | 35 | off | 40 | off | 30 | 3.5 miles |
Green | 2.5 miles | off | 30 | off | 45 | off | 25 | 3.5 miles |
Yellow | 2 miles | off | 25 | off | 25 | off | 20 | 3 miles |
Red | 2 miles | off | 20 | off | 25 | off | 15 | 2.5 miles |
Orange | 2 miles | off | 20 | off | 20 | off | 15 | 2.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 3.5 miles | off | 40 | off | 40 | 40 | off | 4.5 miles |
Green | 3.5 miles | off | 35 | off | 35 | 35 | off | 4.5 miles |
Yellow | 3 miles | off | 30 | off | 25 | 30 | off | 3.5 miles |
Red | 2.5 miles | off | 25 | off | 25 | 25 | off | 3 miles |
Orange | 2.5 miles | off | 20 | off | 20 | 20 | off | 3 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 4.5 miles | off | 50 | off | 40 | 40 | off | 5 miles |
Green | 4.5 miles | off | 45 | off | 35 | 35 | off | 5 miles |
Yellow | 3.5 miles | off | 40 | off | 30 | 30 | off | 4.5 miles |
Red | 3 miles | off | 35 | off | 35 | 35 | off | 4 miles |
Orange | 3 miles | off | 30 | off | 20 | 20 | off | 4 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 5 miles | off | 55 | off | 45 | 40 | off | 6 miles |
Green | 5 miles | off | 50 | off | 40 | 35 | off | 6 miles |
Yellow | 4.5 miles | off | 45 | off | 35 | 30 | off | 5.5 miles |
Red | 4 miles | off | 40 | off | 30 | 25 | off | 5 miles |
Orange | 4 miles | off | 40 | off | 25 | 20 | off | 5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 6 miles | off | 60 | 30 | 45 | 40 | off | 7.5 miles |
Green | 6 miles | off | 55 | 30 | 40 | 35 | off | 7.5 miles |
Yellow | 5.5 miles | off | 50 | 25 | 35 | 30 | off | 6.5 miles |
Red | 5 miles | off | 45 | 25 | 30 | 25 | off | 6 miles |
Orange | 5 miles | off | 45 | 25 | 25 | 20 | off | 6 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 7.5 miles | off | 60 | 30 | 50 | 40 | off | 5.5 miles |
Green | 7.5 miles | off | 55 | 30 | 45 | 35 | off | 5.5 miles |
Yellow | 6.5 miles | off | 50 | 25 | 40 | 30 | off | 5 miles |
Red | 6 miles | off | 45 | 25 | 35 | 25 | off | 4.5 miles |
Orange | 6 miles | off | 45 | 25 | 30 | 20 | off | 4.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 5.5 miles | off | 60 | 35 | 50 | 40 | off | 9.5 miles |
Green | 5.5 miles | off | 55 | 35 | 45 | 35 | off | 9.5 miles |
Yellow | 5 miles | off | 50 | 30 | 40 | 30 | off | 8.5 miles |
Red | 4.5miles | off | 45 | 30 | 35 | 25 | off | 8 miles |
Orange | 4.5miles | off | 45 | 30 | 30 | 20 | off | 8 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 9.5 miles | off | 60 | 35 | 60 | 40 | off | 10 miles |
Green | 9.5 miles | off | 55 | 35 | 55 | 35 | off | 10 miles |
Yellow | 8.5 miles | off | 50 | 30 | 50 | 30 | off | 9 miles |
Red | 8 miles | off | 45 | 30 | 45 | 25 | off | 8.5 miles |
Orange | 8 miles | off | 45 | 30 | 40 | 20 | off | 8.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 10 miles | off | 60 | 6x400 | 60 | 40 | off | 11 miles |
Green | 10 miles | off | 55 | 6x400 | 55 | 35 | off | 11 miles |
Yellow | 9 miles | off | 50 | 4x400 | 50 | 30 | off | 10 miles |
Red | 8.5 miles | off | 45 | 4x400 | 45 | 25 | off | 9.5 miles |
Orange | 8.5 miles | off | 45 | 4x400 | 45 | 20 | off | 9.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 11 miles | off | 60 | 8x400 | 60 | 40 | off | 9 miles |
Green | 11 miles | off | 55 | 8x400 | 55 | 35 | off | 9 miles |
Yellow | 10 miles | off | 50 | 6x400 | 50 | 30 | off | 8 miles |
Red | 9.5 miles | off | 45 | 6x400 | 45 | 25 | off | 7.5 miles |
Orange | 9.5 miles | off | 45 | 6x400 | 40 | 20 | off | 7.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 9 miles | off | 45 | 2x800 2x1200 2x400 |
60 | 50 | off | 13 miles |
Green | 9 miles | off | 45 | 2x800 2x1200 2x400 |
55 | 45 | off | 13 miles |
Yellow | 8 miles | off | 35 | 2x800 2x1200 2x400 |
50 | 40 | off | 12 miles |
Red | 7.5 miles | off | 30 | 1x800 1x1200 2x400 |
45 | 35 | off | 11.5 miles |
Orange | 7.5 miles | off | 30 | 1x800 1x1200 2x400 |
40 | 30 | off | 11.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 13 miles | off | 50 | 2x1 mile | 60 | 30 | off | 20K benchmark |
Green | 13 miles | off | 45 | 2x1 mile | 55 | 30 | off | 20K benchmark |
Yellow | 12 miles | off | 40 | 2x1 mile | 50 | 25 | off | 20K benchmark |
Red | 11.5 miles | off | 35 | 2x1 mile | 45 | 25 | off | 20K benchmark |
Orange | 11.5 miles | off | 35 | 2x1 mile | 40 | 20 | off | 20K benchmark |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 20K benchmark |
off | off | 8x600 | 60 | 35 | off | 10 miles |
Green | 20K benchmark |
off | off | 6x600 | 55 | 35 | off | 10 miles |
Yellow | 20K benchmark |
off | off | 6x400 | 50 | 30 | off | 9 miles |
Red | 20K benchmark |
off | off | 6x400 | 45 | 30 | off | 8.5 miles |
Orange | 20K benchmark |
off | off | 6x400 | 40 | 25 | off | 8.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 10 miles | off | 60 | 8x800 | 60 | 35 | off | 14 miles |
Green | 10 miles | off | 55 | 8x800 | 55 | 35 | off | 14 miles |
Yellow | 9 miles | off | 50 | 6x800 | 50 | 30 | off | 13.5 miles |
Red | 8.5 miles | off | 50 | 6x800 | 45 | 30 | off | 13.5 miles |
Orange | 8.5 miles | off | 45 | 6x800 | 40 | 25 | off | 13.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 14 miles | off | 60 | 8x800 | 55 | 40 | off | 9.5 miles |
Green | 14 miles | off | 55 | 8x800 | 50 | 40 | off | 9.5 miles |
Yellow | 13.5 miles | off | 50 | 6x800 | 45 | 35 | off | 9 miles |
Red | 13.5 miles | off | 50 | 6x800 | 45 | 35 | off | 9 miles |
Orange | 13.5 miles | off | 45 | 6x800 | 40 | 30 | off | 9 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 9.5 miles | off | off | 50 | 55 | 50 | off | 25K benchmark |
Green | 9.5 miles | off | off | 50 | 55 | 50 | off | 25K benchmark |
Yellow | 9 miles | off | off | 40 | 45 | 40 | off | 25K benchmark |
Red | 9 miles | off | off | 40 | 45 | 40 | off | 25K benchmark |
Orange | 9 miles | off | off | 40 | 45 | 40 | off | 25K benchmark |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 25K benchmark |
off | off | 50 | 60 | 50 | off | 10 miles |
Green | 25K benchmark |
off | off | 50 | 60 | 50 | off | 10 miles |
Yellow | 25K benchmark |
off | off | 40 | 50 | 40 | off | 9 miles |
Red | 25K benchmark |
off | off | 40 | 50 | 40 | off | 8.5 miles |
Orange | 25K benchmark |
off | off | 40 | 50 | 40 | off | 8.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 10 miles | off | 65 | 60 | 55 | 45 | off | 14 miles |
Green | 10 miles | off | 65 | 60 | 55 | 45 | off | 14 miles |
Yellow | 9 miles | off | 55 | 50 | 45 | 35 | off | 13 miles |
Red | 8.5 miles | off | 55 | 50 | 45 | 35 | off | 13 miles |
Orange | 8.5 miles | off | 55 | 50 | 45 | 35 | off | 12.5 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 14 miles | off | 70 | 55 | off | 55 | off | 30K benchmark |
Green | 14 miles | off | 70 | 55 | off | 55 | off | 30K benchmark |
Yellow | 13 miles | off | 60 | 45 | off | 45 | off | 30K benchmark |
Red | 13 miles | off | 60 | 45 | off | 45 | off | 30K benchmark |
Orange | 12.5 miles | off | 60 | 45 | off | 45 | off | 30K benchmark |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 30K benchmark |
off | off | 60 | 65 | 40 | off | 12 miles |
Green | 30K benchmark |
off | off | 50 | 45 | 40 | off | 12 miles |
Yellow | 30K benchmark |
off | off | 45 | 55 | 35 | off | 10 miles |
Red | 30K benchmark |
off | off | 45 | 55 | 35 | off | 10 miles |
Orange | 30K benchmark |
off | off | 45 | 55 | 35 | off | 9 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 12 miles | off | off | 50 | 65 | 40 | off | 21 miles |
Green | 12 miles | off | off | 50 | 65 | 40 | off | 21 miles |
Yellow | 10 miles | off | off | 45 | 55 | 35 | off | 21 miles |
Red | 10 miles | off | off | 45 | 55 | 35 | off | 21 miles |
Orange | 9 miles | off | off | 45 | 55 | 35 | off | 21 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 21 miles | off | 45 or off | 60 | 50 | 55 | off | 11 miles |
Green | 21 miles | off | 45 or off | 60 | 50 | 55 | off | 11 miles |
Yellow | 21 miles | off | 40 or off | 50 | 40 | 45 | off | 9 miles |
Red | 21 miles | off | 40 or off | 50 | 40 | 45 | off | 8.5 miles |
Orange | 21 miles | off | 40 or off | 50 | 40 | 45 | off | 8 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 11 miles | off | 45 | 60 | 50 | 55 | off | 7 miles |
Green | 11 miles | off | 45 | 60 | 50 | 55 | off | 7 miles |
Yellow | 9 miles | off | 40 | 50 | 45 | 45 | off | 7 miles |
Red | 8.5 miles | off | 40 | 50 | 45 | 45 | off | 7 miles |
Orange | 8 miles | off | 40 | 50 | 45 | 45 | off | 7 miles |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | 7 miles | off | 45 | off | 35 | 35 or off | off | off |
Green | 7 miles | off | 45 | off | 35 | 35 or off | off | off |
Yellow | 7 miles | off | 35 | off | 25 | 25 or off | off | off |
Red | 7 miles | off | 35 | off | 25 | 25 or off | off | off |
Orange | 7 miles | off | 35 | off | 20 | 20 or off | off | off |
Group | Sat | Sun | Mon | Tue | Wed | Thur | Fri | Sat |
Blue | off | Marathon | ||||||
Green | off | Marathon | ||||||
Yellow | off | Marathon | ||||||
Red | off | Marathon | ||||||
Orange | off | Marathon |